Spaulding offering 2 programs for runners

Tuesday

May 15, 2018 at 11:39 AMMay 22, 2018 at 5:00 PM

By Callan Driver / Daily News Correspondent

This time of year, we start to see the already large population of runners in the Boston metro area grow. Whether you run for exercise, are training for a 5K or half marathon, or just run after your kids at the park, there are many common myths and misconceptions about running. Educating yourself on safe running form and training is vital. Whether you are new to running or are a seasoned runner, test your knowledge on these myths.

Myth one: You should always stretch before a run. Neither completely false nor completely true. There are two main types of stretching – static and dynamic. Static stretching is what most of us think of when talking about stretching. This is holding a position for a prolonged stretch to lengthen the muscle. Some common static stretches are bending forward to touch your toes to stretch the back of your thing, or a calf stretch where you prop your foot up on an incline such as a curb. While static stretching is important, dynamic stretching not only lengthens the muscle, but also increases the blood flow to the muscle groups you are about to use in your run. You should warm up before a run by doing what is called a “dynamic warm-up” which includes dynamic stretching. Examples of dynamic stretching for warm-up include 20-30 feet of activities like walking on your toes, walking on your heels, skipping, or an exercise referred to as “butt-kicks” which is a light jog where you are bending your knees to bring your heel towards your buttocks. A dynamic warm-up is best to do before a run, while static stretching is best after a run.

Myth two: Running on your toes or “forefoot running” is the new way to run and will make me run faster. False. Although some people can transition to forefoot running and prefer this style over the more typical running pattern, forefoot running is a skill that needs to be taught and practiced before use in running. If you choose to make this your new running pattern without proper education and training it can lead to lower leg injuries. If forefoot running is something you are interested in you should talk to your running coach or work with a physical therapist that has knowledge of training for the transition to forefoot running.

Myth three: Running keeps my legs strong so I just need to do upper body weight training. False. Yes, running is great strengthening for your legs as well as great cardiovascular exercise, but there are certain leg muscles that aren’t usually strengthened enough with running. For example, the muscles on the outer sides of the hips that help keep your pelvis balanced when standing on one leg or muscles that help us control turning and pivoting on a leg while running are not being addressed. Not only do these muscles need be strong to support your core and pelvis to maintain a well-balanced running gait, but also to help us have well-rounded strength to participate in sports and recreational activities.

Myth four: All runners have tight hamstrings. Sometimes, but not always. While your hamstrings bend your knees and your knees bend with each running step, they often can be tight, but there are many other muscles to consider. It depends greatly on your body type and running pattern. In addition to the hamstrings, many runners also have decreased flexibility in their hip flexors, calf muscles, quadriceps, and other muscles of the leg. These muscles are important pieces to the puzzle and should each be considered when developing a stretching program.

Strength and flexibility don’t guarantee a successful runner, but knowing how to control your body while running can. Physical Therapists who are familiar with the demands placed on the body during a run can evaluate you to develop an individualized stretching and strengthening program.

Spaulding Outpatient Center Framingham has two exciting opportunities for runners. We are hosting a free Running Clinic June 7th from 6-8pm for a night filled with information about running and personal fitness assessments. Registration is required as space is limited: https://events.r20.constantcontact.com/register/eventReg?oeidk=a07efacklxkc912176e&oseq=&c=&ch=

We also offer the Healthy Runner program, geared toward healthy runners looking to improve their running pattern and efficiency. If you would like more information about a one on one comprehensive video gait and musculoskeletal analysis with one of our Healthy Runner credentialed physical therapists, please call Leah Jensen at 508-532-4262.

Callan Driver, PT, DPT is an advanced clinician physical therapist at Spaulding Outpatient Center Framingham. She received a doctorate of physical therapy from Northern Arizona University in 2015 and graduated from the Clinical Residency in Orthopaedic Physical Therapy through MGH Institute of Health Professions in 2017. She specializes in the treatment of orthopaedic diagnoses including sport related injuries, post-surgical rehabilitation, and spinal disorders in adults and adolescents.